BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ Pace) or Jog 10 Walking Lunges 5/5 KB or DB Strict Press Into… 2 ROUNDS :45 Row (Mod Pace) or Jog 10 KB or DB Deadlift 5/5 KB or DB Strict Press Into… 2 ROUNDS :30 Row (Hard Pace) or Run 10 KBS :15 / :15 Front Rack Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 500m Row 20 KB Goblet Reverse Lunges (70/53)|(53/35) 20 Russian KB Swing :30 KB Front Rack Hold (L) :30 KB Front Rack Hold (R) (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 High Knees / :25 Butt Kickers MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar ** Virtual = 10 Scap Push Ups + Plank hold MIN 3 – :25 Inch Worms / :25 Good Mornings MIN 4 – 10 Elbow Punches + 10 Strict Press MIN 5 – :25 High Skips / :25 Jumping Jacks MIN 6 – 10 Kipping Swings + Active Hang on Bar ** Virtual = 10 V Ups + Hollow rock hold Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 2 Power Clean + 2 Hang Power Clean (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) 10:00 EMOM Min 1: 10 dbl DB Power Cleans Min 2: 8 Burpee Jump Over DB Workout Metcon (Time) FOR TIME 800m...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :50 Double or Triple Under Practice or Reps MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps — PICK A SKILL YOU WANT TO WORK ON (No Measure) Workout Metcon (Time) EVERY 3:00 FOR 5 SETS 15 Burpees 30 Air Squats 50 Double Unders (Score is Total Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES (w/ empty barbell or PVC or light DBs) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges Strength Push Jerk (Heavy 5-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) On 3:00 x 5 Rounds 10 DB Push Press :30 OH Hold :30 Hollow Rock Hold Workout Metcon (Time) FOR TIME* 15-12-9-6-3 Deadlift (155/95)|(115/75)** Push Jerk** *Complete a 200m Run after each full set. VIRTUAL = Double DBs (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike :30 Bar or Ring Hang 10 Kip Swings (Bar or Ring) or KBS 10 KB Deadlifts 8 RKBS 6/6 Single Arm KB Push Press Workout Metcon (Time) 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups* 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike * -Rest 2:00- 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike -Rest 2:00- 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike *MU/CTB Alternative = 10/10 KB Bent Over Row * Bike Alternative = 200m Run (Score is Time)Read more